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  6. Broccoli vs. Cheese sandwich

Broccoli vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between broccoli and cheese sandwich

  • Broccoli has more vitamin C, while cheese sandwich has more phosphorus, selenium, manganese, vitamin B1, vitamin B2, iron, and vitamin B3.
  • Broccoli covers your daily need for vitamin C, 97% more than cheese sandwich.
  • The amount of sodium in broccoli is lower.
  • Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of cheese sandwich is 54.

These are the specific foods used in this comparison Broccoli, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Broccoli vs Cheese sandwich infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -96.1%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +334%
Contains more IronIron +258.9%
Contains more CopperCopper +226.5%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +478.8%
Contains more ManganeseManganese +415.7%
Contains more SeleniumSelenium +872%
~equal in Potassium ~306mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +5846.7%
Contains more Vitamin AVitamin A +47.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +404.2%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +398.4%
Contains more Vitamin B6Vitamin B6 +49.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.622mg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Broccoli Cheese sandwich DV% diff.
Vitamin C 89.2mg 1.5mg 97%
Vitamin K 101.6µg 85%
Polyunsaturated fat 0.038g 9.166g 61%
Phosphorus 66mg 382mg 45%
Selenium 2.5µg 24.3µg 40%
Fats 0.37g 25g 38%
Manganese 0.21mg 1.083mg 38%
Sodium 33mg 839mg 35%
Monounsaturated fat 0.011g 10.351g 26%
Vitamin B1 0.071mg 0.358mg 24%
Vitamin B2 0.117mg 0.427mg 24%
Iron 0.73mg 2.62mg 24%
Calories 34kcal 497kcal 23%
Saturated fat 0.039g 4.129g 19%
Carbs 6.64g 58.2g 17%
Calcium 47mg 204mg 16%
Vitamin B3 0.639mg 3.185mg 16%
Protein 2.82g 9.8g 14%
Copper 0.049mg 0.16mg 12%
Magnesium 21mg 54mg 8%
Vitamin B6 0.175mg 0.261mg 7%
Vitamin E 0.78mg 5%
Vitamin B12 0µg 0.12µg 5%
Zinc 0.41mg 0.87mg 4%
Choline 18.7mg 3%
Cholesterol 0mg 7mg 2%
Fiber 2.6g 3.1g 2%
Fructose 0.68g 1%
Vitamin B5 0.573mg 0.622mg 1%
Vitamin A 31µg 21µg 1%
Net carbs 4.04g 55.1g N/A
Potassium 316mg 306mg 0%
Sugar 1.7g N/A
Folate 63µg 64µg 0%
Tryptophan 0.033mg 0.13mg 0%
Threonine 0.088mg 0.298mg 0%
Isoleucine 0.079mg 0.383mg 0%
Leucine 0.129mg 0.698mg 0%
Lysine 0.135mg 0.344mg 0%
Methionine 0.038mg 0.167mg 0%
Phenylalanine 0.117mg 0.472mg 0%
Valine 0.125mg 0.438mg 0%
Histidine 0.059mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2690.6%
Contains more ProteinProtein +247.5%
Contains more FatsFats +6656.8%
Contains more CarbsCarbs +776.5%
Contains more OtherOther +336.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +94000%
Contains more Poly. FatPolyunsaturated fat +24021.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.